What Is Hummus Made From, How Healthy Is It, and What Can You Eat It With?

Hummus is a popular Middle Eastern dish used as a dip or spread. Hummus is made from chickpeas and you can eat it as a dip, salad dressing, or spread.

What is hummus, and what is hummus made of?

Hummus is a popular Middle Eastern dish used as a dip or spread. It’s a tasty and nutritious dish packed with plant-based protein and fiber. You can eat it in many different ways. 

Read on to discover what hummus is made of, along with its nutrient content and health benefits. 

Hummus is a quintessential spread or dip. It is served as a mezze/appetizer in Middle Eastern countries, including Egypt, Israel, Lebanon, Saudi Arabia, and Syria. It is a great side dish loaded with nutrients. It also requires very few ingredients and is easy to make at home. 

You’ll find hummus at restaurants that serve Middle Eastern cuisine, but it is also available at stores in cans or packets. Store-bought hummus often comes in different flavors with added herbs and spices.

Hummus contains a smooth paste of chickpeas or garbanzo beans as its base. It also contains garlic, lemon juice, olive oil, and tahini paste made from toasted sesame seeds and oil. Classic hummus is made by blending all these ingredients. If you want, you can add other ingredients like salt, pepper, spices, and herbs to enhance the flavor.

Hummus is a fiber- and protein-rich dip, as its main ingredient is typically chickpeas or garbanzo bean puree. A 100-gram serving of commercially available hummus contains the following nutrients:

• 237 calories
• 7.78 grams of protein
• 17.8 grams of fat
• 15 grams of carbohydrates
• 5.5 grams of dietary fiber
• 0.62 grams of sugar
• 2.54 milligrams of iron
• 47 milligrams of calcium
• 75 milligrams of magnesium
• 181 milligrams of phosphorus
• 312 milligrams of potassium

Additionally, it contains minerals like zinc, copper, manganese, and selenium and vitamins A, E, and K. It also contains thiamine, niacin, riboflavin, pantothenic acid, vitamin B6, and folate and is a great source of antioxidants like beta-carotene, cryptoxanthin, lutein, and zeaxanthin. 

Here’s a nutritional breakdown of some of the ingredients in hummus:

Chickpeas. A majority of the nutrients in hummus come from chickpeas. They’re a rich source of protein, fiber, vitamins, and minerals. They contain polyunsaturated (good) fats, low sodium levels, and no cholesterol.

Sesame. Sesame is a rich source of fiber and calcium. It also contains minerals like potassium, iron, phosphorus, and selenium, which are good for your body, as well as vitamins A, B, and K.  

Olive oil. Olive oil is one of the healthiest cooking oils. It has good fats including mono and polyunsaturated fats. It is also rich in vitamin E and vitamin K, which are essential for you.

Garlic. Garlic is another rich source of calcium, phosphorus, potassium, and selenium. It also contains other minerals, vitamin A, vitamin C, and antioxidants like beta-carotene, lutein, and zeaxanthin.

Lemon. Raw lemon juice is the best source of vitamin C. It also contains vitamin A, other minerals, and antioxidants that protect your body.

Hummus has the following health benefits. It:

Prevents inflammation and oxidative damage

Studies show that the bioactive ingredients in hummus have anti-inflammatory properties. For instance, olive oil contains an antioxidant compound called oleocanthal. It helps reduce the presence of inflammatory molecules in your body and prevents the onset of chronic illnesses. 

Research shows that chickpeas also help prevent inflammation in vital organs like the heart, stopping the oxidation of fat and blockage in your blood vessels (atherosclerosis).

Sesame contains minerals and antioxidants that similarly protect your cells from oxidative damage. Evidence suggests that eating sesame can help prevent inflammatory conditions like arthritis.

Lowers blood sugar levels

Those who eat chickpeas/hummus are 51% less likely to have high blood sugar levels. This is likely because chickpeas have a low glycemic index. 

Research shows that if you consume hummus and white bread with the same amount of carbohydrates, hummus produces four times lower blood sugar levels than white bread after the meal. Hummus can be a healthy snack, then, if you have diabetes or are prone to it.

Helps control weight

High-fiber, low-calorie, and low-glycemic foods like chickpeas are ideal for weight control.  Research shows that people who eat chickpeas/hummus are 53% less likely to be obese than those who don’t. Instead of junk food, you can snack on hummus to help you manage your weight.

Prevents heart problems

Chickpeas can improve your cholesterol levels. Chickpeas contain antioxidants and fiber, which have anti-inflammatory effects. They improve your heart health and prevent cardiovascular problems like atherosclerosis and heart disease.

Promotes anticancer effects

When you eat the fiber from chickpeas, your stomach ferments it into a fatty acid called butyrate. Butyrate has unique anticancer properties. It destroys cancerous cells and reduces cancer growth. It particularly helps reduce your risk of developing colorectal cancer.

Improves gut health

High-fiber foods like chickpeas are ideal for gut health. A study showed that adding 200 grams of chickpeas to your diet for 3 weeks can improve the growth of good gut bacteria. Chickpeas contain a fiber called raffinose, which allows good bacteria to thrive and reduces the levels of harmful bacteria. Gut bacteria like bifidobacteria help boost your digestive system and immune system.

You can make hummus at home by following these steps:

1. Boil or cook chickpeas in water until they become soft. Strain them. You can also use canned chickpeas, which you can rinse and then use.
2. You can make tahini paste at home by blending toasted sesame seeds with oil and salt in a food processor. You can also use store-bought tahini. 
3. In the food processor, puree the softened chickpeas until you get a smooth paste. 
4. Add the tahini, as well as lemon juice, garlic, some water, salt, and pepper. Blend these ingredients. You can add other herbs and spices if you want. 
5. Add some more water if you want hummus with a thinner consistency. 
6. Serve the hummus on a shallow plate and smoothen it with a spoon.
7. Sprinkle it with olive oil, herbs like parsley, and spices like paprika for more flavor. 
8. Enjoy your hummus as a dip, salad dressing, or spread. 

You can modify the classic hummus recipe as you please. For instance, you can get creative and spice up your hummus with some roasted peppers, spinach, or sun-dried tomatoes. You can also add yogurt to make it creamier.

If you’re not going to eat the hummus right away, you can store it in the refrigerator in an airtight container. Refrigerating your hummus overnight will allow the flavors to blend. Make sure that you use it within 2 or 3 days, though, and before serving, check its consistency, as it may thicken in the refrigerator. 

Hummus is a healthier option to satisfy your junk food cravings and is a nutritious snack for kids and adults alike. It is typically eaten with pita bread or pita chips. You can also eat it with crackers. This creamy dip often tastes best, though, with crunchy vegetables like carrots, cucumbers, celery, and bell pepper. 

Hummus works as a salad dressing and a sandwich spread too. You can spread it onto your favorite sandwich, wrap, or pita pocket. It acts as a healthy substitute for high-calorie spreads like mayonnaise. 

If you’re vegan or lactose intolerant, humus is an ideal plant-based alternative for dairy-based dips and spreads.